Workout of the Day
1 mile run
150 wall ball shots

Many of you have done the workout known as “Karen” before which is 150 wall balls for time on its own. We figured we would spice things up a bit and add a mile run to start things off! Take off on the mile course down second street, almost all the way to the corner and then back into the gym. Once you’re back get working through 150 total reps until you’re done! To scale this workout you can cut back on the run distance and the wall ball total or just one or the other depending on which part looks more challenging for you. A 1k run and 100 wall ball shots would be a great workout if the original looks like a bit too much!

standard: 14/10 lb
rx: 20/14 lb
sport: 20/14 lb
overachiever: 30/20 lb

CFD at home:
Today’s workout is for time. If you don’t have a place to run you can replace the run with a bike or row if you have one of those at home or you could do unweighted step ups or jumprope singles or doubles or broad jumps. Choose a bike, run or row distance that would take anywhere between 7-10 minutes. For the other movements I would choose 120-150 unweight step ups, 200-300 single unders or double unders and 100 broad jumps. If you don’t have a medicine ball for the wall ball shots you can replace those with either really light thrusters with a dumbbell or kettlebell, goblet squats with your dumbbell or kettlebell or jumping squats without any weight. Happy Saturday and see you on the leaderboard!